Monday Dec 31 |
 | Running (Semi Long) 1:38:50 [3]17 km (5:49 / km) +120m 5:37 / km | |
| ahr:144 max:170 shoes: Asics Nimbus (Old) |
| Romainiai. Warmup 6' - Flat Loop 32' - around Lampedziai. Easy run with strong guys: Henrikas, Donatas S., Ramuncikas, Simas and Audrius. |
Sunday Dec 30 |
| Running (Long) 1:53:30 [3]20 km (5:40 / km) +385m 5:11 / km | |
| ahr:150 max:178 shoes: Asics Nimbus (Old) |
| Long run near home: warmup 6' - new Flat Loop 33'50" - 3xRomainiai slope - new Flat Loop 32'15" - 3xRomainiai slope - cooldown 6'. Left shin is not OK still, good decision to skip todays race.
P.S. New Flat Loop: http://picasaweb.google.lt/Caplikas/TrainingMaps/p... |
Saturday Dec 29 |
| Note | |
| (rest day) |
| Feel little pain in left calf after yesterday's icy slip. Decided to skip tommorows race. |
Friday Dec 28 |
| Running 1:11:35 [3]12 km (5:58 / km) +300m 5:18 / km | |
| ahr:146 max:184 shoes: Asics Nimbus (Old) |
| Romainiai. Warmup 6' - exploring for new warmup loop ~35' - 5x(ski-imitation uphill) ~22' - cooldown. Found new interesting warmup loop (almost no ascent and many tracks/roads)! Will use it in future.
Children are ill still, maybe no trip to Krakow at all:(( |
Thursday Dec 27 |
| Running 1:00:50 [1]11 km (5:32 / km) +90m 5:19 / km | |
| ahr:136 max:157 shoes: Asics Nimbus (Old) |
| Panemune. Easy running with Medeina's Masters. Our children are ill and our trip to Krakow is late... |
Wednesday Dec 26 |
| Running 1:14:12 [2]12.5 km (5:56 / km) +80m 5:45 / km | |
| ahr:139 max:180 shoes: Asics Nimbus (Old) |
| Easy run near home with Jemelia, Simas and Donatas S. with 7x(30" drills/120" recovery). |
Tuesday Dec 25 |
| Running 1:01:30 [1]11 km (5:35 / km) +55m 5:27 / km | |
| ahr:133 max:156 shoes: Asics Nimbus (Old) |
| Romainiai. Easy Christmas run with Simas, Ramunchikas, Danielsonas, Jemelia and Audrius. |
Monday Dec 24 |
| Orienteering 1:31:50 [3]***** 11 km (8:21 / km) | |
| ahr:144 max:171 spiked:26/29c shoes: Asics Nimbus (Old) |
| Girionys. O-run with Ramunchikas, Simas and Danielsonas with mass-start 7.6k/21ctrls/avg 154. I was the looser of this run. For recovery we took off the controls. Can't run uphill and don't feel well recovered after tough week. |
Sunday Dec 23 |
| Running warm up/down 22:58 [2]3.8 km (6:03 / km) | |
| ahr:131 max:154 shoes: Asics Nimbus (Old) |
| Panemune. Easy warmup with Simas and Rasyte before: |
| Running race 43:54 [4]11.6 km (3:47 / km) vdot: 56.0 | |
| ahr:176 max:185 shoes: Asics Nimbus (Old) |
| Kaunas's New Year run. Panemune. 2x5.8 loops on asphalt. Heartrate shows - i was not working at max attemt. Thanks to V.B. for cooperation and speed support:)) |
| |
| C • impressive improvement 3 |
| Running+Orienteering 52:06 [3]8.5 km (6:08 / km) | |
| ahr:143 max:161 shoes: Asics Nimbus (Old) |
| Cooldown with Simas and Danielsonas 14' + o-course 3.8km/13ctrls with same company 25'21" + cooldown to cars 12'. |
Saturday Dec 22 |
| Running 46:04 [3]7 km (6:35 / km) +300m 5:25 / km | |
| ahr:152 max:185 shoes: Asics Nimbus (Old) |
| J-A-J. Easy running + 10x ski-imitations uphill to Azuolynas slope (~25m ascent) + easy recovery. |
Friday Dec 21 |
| Note | |
| (rest day) |
| |
Thursday Dec 20 |
| Running 1:37:02 [2]17 km (5:42 / km) +170m 5:26 / km | |
| ahr:137 max:163 shoes: Asics Nimbus (Old) |
| J-P-J. Easy semi-long run with only-the-lonely Medeina's Master - Mantas Juozulevicius. |
Wednesday Dec 19 |
| Orienteering 1:10:00 [4]***** 7.7 km (9:05 / km) | |
| ahr:159 max:180 spiked:18/21c shoes: Asics Nimbus (Old) |
| Grionys. Night o-course 7.7km/21ctrls. There was five men at start line this time: Vytas Gipas, Marijonas Gipas, Henrikas, Jemele and me. Jemele and me were fighting for Guinness bear can. So this training was not easy from the start. After 2/3 of course Henrikas and Jemelia were ~3-4mins ahead of me and Gipas's family were injuried a little bit and canceled their course. But on the way to 17th control I met Jemelia who's headlamp was dead and we jogged the last part of the course with my headlamp. No winner of Guinness for today... Total: 48' of tough run (4' mistakes) and 22' of easy jogging (2' mistakes). |
Tuesday Dec 18 |
| Running 1:26:55 [3]17 km (5:07 / km) | |
| ahr:150 max:188 shoes: Asics Nimbus (Old) |
| J-P-J. It was very easy steady running with Jemelia and Medeina's Masters. But it was one little problem - we had just two properly working headlamps. After a while Marijonas Gipas (with one of headlamps) started run little bit harder and I desided not let him go alone. This little bit harder run became to 8km/32:30 tough run. No planned jumpings after that:((
Will see how Marijonas improve his technical skills, phisical skills are MUCH better then last year. |
Monday Dec 17 |
| Note | |
| (rest day) |
| |
Sunday Dec 16 |
| Orienteering 1:27:02 [2]**** 9 km (9:40 / km) +200m 8:42 / km | |
| spiked:15/19c shoes: Asics Nimbus (Old) |
| Girionys. Setting controls for o-course club's training together with Audrius Smilgius first 2/3 and Rasyte last 1/3. Back was hurting after yesterday's test and Head was hurting after yesterday's meet with university friend... |
Saturday Dec 15 |
| Running warm up/down 11:03 [2]2 km (5:32 / km) +55m 4:51 / km | |
| ahr:139 max:162 shoes: Asics Nimbus (Old) |
| Kacergine. Warmup for toughest training of the month. |
| Running race 1:29:48 [5]20 km (4:29 / km) +420m 4:04 / km | |
| ahr:176 max:191 shoes: Asics Nimbus (Old) |
| Kacergine. 4x5km Test run with Ramunchikas. After 10km and 15km was pit stop for rasberry tea (~60-90sec). The plan was to run each loop better then before. The last one was very tough. Ramunchikas did the same job ~60sec better.
Loops:
1 23'03" avg 168/ max 181
2 22'45" avg 175/ max 184
3 22'17" avg 178/ max 187
4 21'38" avg 182/ max 191
Feel like raped right now... |
| |
| C • Pizdec 11 |
| Running warm up/down 14:30 [3]2 km (7:15 / km) +35m 6:40 / km | |
| ahr:147 max:165 shoes: Asics Nimbus (Old) |
| Cool down with too high heart rate:(( |
Friday Dec 14 |
| Note | |
| (rest day) |
| |
Thursday Dec 13 |
| Running 1:24:50 [3]16 km (5:18 / km) +155m 5:03 / km | |
| ahr:146 max:185 shoes: Asics Nimbus (Old) |
| A-P-A. Easy semi-long run with Jemelia and Medeina's Masters with one drill uphill (not planned, just for fun, but it raised max heart rate). Later sauna with 300-400m in swimming pool. |
Wednesday Dec 12 |
| Orienteering 49:50 [4]***** 7.7 km (6:28 / km) +170m 5:50 / km | |
| ahr:178 max:188 spiked:13/25c shoes: Asics Nimbus (Old) |
| Kacergine. Night training with mass start. Total count of runners were 8!!! Was not easy to keep pace with Gipas Vytas, Henrikas, Ramunchikas and Gipas Marijonas. Did many little mistakes total ~4.5-5min (too much running and to little watching at map). Somehow it was very good training.
Course: http://picasaweb.google.com/Caplikas/NightTraining... |
| Running 29:47 [3]5 km (5:57 / km) +105m 5:23 / km | |
| ahr:148 max:173 shoes: Asics Nimbus (Old) |
| After course some more pure running with strong guys Marijonas, Ramunchikas and Henrikas. |
Tuesday Dec 11 |
| Orienteering 1:36:36 [1]***** 9 km (10:44 / km) +170m 9:48 / km | |
| ahr:127 max:163 spiked:16/25c shoes: Asics Nimbus (Old) |
| Kacergine. Putting controls for Night Training. Few places were very slippery and I'm not sure about right places of controls:( |
Monday Dec 10 |
| Note | |
| (rest day) |
| |
| |
| C • brendis 5 |
Sunday Dec 9 |
| Orienteering 1:02:35 [3]***** 9.6 km (6:31 / km) | |
| ahr:144 max:160 spiked:20/22c shoes: Asics Nimbus (Old) |
| Druskininkai. Warmup 6'30" - same o-course like in this fall LTU Club's Cup 7.6k / 51'00" (verifying my mistakes) - Cooldown 5'05". Good weather and nice forest. |
| |
| C • savaitgalis 4 |
Saturday Dec 8 |
| Roller-skates 2:06:30 [3]32.2 km (3:56 / km) | |
| ahr:142 max:167 shoes: RollerSkatesOld |
| Druskininkai. Morning skating mostly on new asphalt in Druskininkai forest (~5.5km loop) together with speed-walking guys, they are good. |
| Running 10:45 [1]1.5 km (7:10 / km) +20m 6:43 / km | |
| ahr:130 max:150 shoes: Asics Nimbus (Old) |
| Recovery run after rollers.
Later - many hours in Druskininkai aqua-park. |
Friday Dec 7 |
| Note | |
| (rest day) |
| Big bowling match waiting in the evening in Druskininkai. |
Thursday Dec 6 |
| Running 1:30:35 [3]17 km (5:20 / km) +195m 5:02 / km | |
| ahr:152 max:179 shoes: Asics Nimbus (Old) |
| A-P-A. Easy run with big gang of Medeina's Monsters. After that some sauna with Urte. |
Wednesday Dec 5 |
| Running 34:05 [2]5.6 km (6:05 / km) +130m 5:27 / km | |
| ahr:143 max:181 shoes: Asics Nimbus (Old) |
| Azuolynas. Easy running with Jemelia with 3 harder uphills before: |
| Body Strength 29:05 [1] | |
| ahr:125 max:159 |
| Mainly upper body. |
| Running 20:55 [2]3.8 km (5:30 / km) +10m 5:26 / km | |
| ahr:138 max:151 shoes: Asics Nimbus (Old) |
| Longer cooldown. |
Tuesday Dec 4 |
| Running 1:38:50 [2]17.7 km (5:35 / km) +195m 5:18 / km | |
| ahr:148 max:172 shoes: Asics Nimbus (Old) |
| J-A-J. Easy semi-long run with Medeina's Masters. One serie of jumpings (very easy for first time) at the end. |
Monday Dec 3 |
| Note | |
| (rest day) |
| |
Sunday Dec 2 |
| Running+Orienteering 1:21:31 [2]***** 11 km (7:25 / km) +280m 6:34 / km | |
| ahr:142 max:177 spiked:15/18c shoes: Asics Nimbus (Old) |
| Kacergine. Easy running and putting off controls with Jemelia and Ramuncikas.
P.S. few day ago was my first year at attackpoint anniversary. Can't believe but I trained 390h, very good training year for me. More statistics:http://www.attackpoint.org/viewlog.jsp/user_2525/p... |
Saturday Dec 1 |
| Orienteering 49:20 [1]*** 4 km (12:20 / km) | |
| 24c shoes: Asics Nimbus (Old) |
| Morning. Kacergine. Putting controls for Takas's season closing o-course. Strange to look at map after some time off. After that - long and tough day at work. Till 19:00 P.M. |
| Running 38:51 [3]7 km (5:33 / km) +135m 5:04 / km | |
| shoes: Asics Nimbus (Old) |
| Evening. Kacergine. Warmup for night o-course at middle tempo. |
| Orienteering 37:15 [2]***** 3.5 km (10:39 / km) +65m 9:44 / km | |
| ahr:145 max:163 spiked:11/16c shoes: Asics Nimbus (Old) |
| Night-o, testing my o-course at real conditions on easy speed :)) |